The 5-Minute Movement Challenge: Simple Steps for Heart Health and Everyday Wellness

It can be challenging to find time in busy schedules to hit the gym, go for a run or enjoy your favorite aerobic activity. But physical activity is one of the best things you can do for your overall health. Luckily, a 5-minute workout that incorporates easy exercises for beginners may be just what you need to begin living an active lifestyle while reaping important health benefits.

Why 5 Minutes Can Make a Difference

Have you ever considered the impact that a 5-minute workout can have on your health? Is five minutes even long enough to make a difference? Research tells us yes. Any amount of physical activity is better than none. According to the American Heart Association, you should aim for at least 150 minutes of exercise per week. While this may sound daunting, consistently performing short 5-minute workouts throughout the day can help you reach this goal. Because they are so short, you can fit them in almost anywhere during your day — during a commercial, on your lunch break or between daily tasks.

Simple Movements You Can Do

When you think of exercising, you may picture strength training like bench pressing, squatting and pull-ups. While those are effective, exercise doesn’t have to be complicated. Here are simple movements you can do almost anywhere:

• Body-weight squats
• Jumping jacks
• Lunges
• Mountain climbers
• Planks
• Push-ups
• Taking the stairs instead of the elevator
• Walking
• Wall-sits

If you have access, you can also include swimming, cycling and kettlebell movements. These simple exercises can easily fit into your daily routine at home or on the go.

How to Stay Consistent Without Stress

Committing to long workouts may work for some people, but for others there simply may not be enough time, and that’s OK. But just because you can’t commit to a one-hour workout doesn’t mean you can’t do anything at all. Consistency is key when it comes to making meaningful change through exercise. To stay consistent without stress, try the following:

• Dedicate small pockets of time throughout your day for exercise
• Exercise during commercial breaks
• Find an accountability partner or someone to do it with you
• Make it fun by watching TV or listening to your favorite music as you exercise
• Perform a short exercise after waking up, after lunch and a few hours before bed
• Set alarms every few hours for a 5-minute workout

Performing fifteen 5-minute workouts per week is far better than one longer gym session. Over time, that consistency adds up. You can also try a movement challenge by setting a specific goal within a set amount of time, such as running a mile in under 15 minutes after 30 days.

Benefits of Micro Workouts

Just because a workout is shorter in length doesn’t mean you won’t reap any benefits. If performed consistently and at a moderate intensity, the benefits of micro workouts include:

• Better metabolic health
• Greater endurance
• Improved heart health
• Improved mental health
• Increased confidence
• Lower risk of cancer
• Reduced risk of mortality
• Stronger lungs
• Stronger muscles

Consistently exercising doesn’t have to be a burden. Even micro workouts benefit your overall health.

Turning Movement Into Habit

After choosing the exercises you enjoy, try doing them at the same time each day — after waking up, on your lunch break or before dinner. Exercising consistently at the same time helps turn movement into a habit.

This also allows you to create a plan that works for you, keeps exercise enjoyable and gives you something to work toward. Having a clear goal builds motivation and pride as you make movement part of your everyday life.

Helping You Feel Whole, One Step at a Time

Subeer K. Wadia, MD, MSc, is an interventional cardiologist with UChicago Medicine AdventHealth Medical Group. His clinical interests include adult congenital heart disease, endovascular medicine/peripheral vascular disease and preventive cardiology. Dr. Wadia is accepting patients at his offices in Hinsdale, La Grange and Bolingbrook. For more information and to schedule an appointment, please call 630-789-3422.